Foods high in Biotin

Every food and ingredient below is ranked by measured Biotin content per 100 g, drawn live from 110 USDA FoodData Central measurements. Values are laboratory-analysed or survey-derived, not estimated.

Top 25 foods highest in Biotin

Ranked by Biotin per 100g, across Foundation Foods and FNDDS ingredients.

#	Food or ingredient	Source	Per 100g (UG)
1	Sorghum bran, white, unenriched, dry, raw	Foundation Food	109
2	Peanut butter, creamy	Foundation Food	87.8
3	Flour, almond	Foundation Food	69.1
4	Almond butter, creamy	Foundation Food	57.3
5	Nuts, almonds, whole, raw	Foundation Food	57
6	Eggs, Grade A, Large, egg yolk	Foundation Food	45.9
7	Flaxseed, ground	Foundation Food	33.8
8	Mushroom, maitake	Foundation Food	32.6
9	Flour, quinoa	Foundation Food	26.2
10	Sorghum, whole grain, white, dry, raw	Foundation Food	26.1
11	Flour, amaranth	Foundation Food	25.4
12	Flour, sorghum	Foundation Food	24.2
13	Nuts, pecans, halves, raw	Foundation Food	22.7
14	Oats, whole grain, steel cut	Foundation Food	22
15	Oats, whole grain, rolled, old fashioned	Foundation Food	21.9
16	Flour, oat, whole grain	Foundation Food	20.2
17	Buckwheat, whole grain	Foundation Food	18.6
18	Nuts, walnuts, English, halves, raw	Foundation Food	17.3
19	Mushroom, lion's mane	Foundation Food	16.93
20	Mushroom, pioppini	Foundation Food	15.3
21	Flour, buckwheat	Foundation Food	15.1
22	Chia seeds, dry, raw	Foundation Food	14.5
23	Sesame butter, creamy	Foundation Food	13.3
24	Nuts, pine nuts, raw	Foundation Food	12.9
25	Mushroom, crimini	Foundation Food	12.6

Lowest in Biotin

For contrast — the 10 lowest non-zero values on record, per 100g.

#	Food or ingredient	Source	Per 100g (UG)
101	Grapes, green, seedless, raw	Foundation Food	0.111
102	Grapes, red, seedless, raw	Foundation Food	0.122
103	Strawberries, raw	Foundation Food	0.19
104	Blueberries, raw	Foundation Food	0.3
105	Peppers, bell, red, raw	Foundation Food	0.427
106	Peppers, bell, yellow, raw	Foundation Food	0.46
107	Cheese, feta, whole milk, crumbled	Foundation Food	0.464
108	Tomato, roma	Foundation Food	0.469
109	Flour, cassava	Foundation Food	0.519
110	Mango, Ataulfo, peeled, raw	Foundation Food	0.562

More on Biotin

What Biotin is, how it is measured, and where these values come from.

Biotin nutrient reference →

Sourced from USDA FoodData Central — Foundation Foods; not yet through an editorial verification pass.

USDA release 2026-04-30. All values are per 100 g unless stated otherwise.